Barbell Zercher Squat Hold Isometric
The Zercher squat held still at depth, the bar in the crooks of the elbows; the thighs and the upright trunk hold the load for time.
How to do it
Setup
Bar in the crooks of the elbows, hands clasped in front of the chest, feet shoulder-width, toes slightly out.
Steps
- Squat until the thighs are about parallel to the floor.
- Hold still with the chest up and the elbows high.
- Drive up through the whole foot.
Common mistakes
Elbows dropping as the hold burns: keep them up, or the bar rolls toward the wrists. Knees caving in: push them out over the toes. Rounding forward over the bar: chest tall; a lighter bar beats a folded back.
Breathing
Steady throughout; never held.
